How to lose 20 kg in less than a year

Key Takeaways

• Losing 20 kg healthily can take as little as five months through realistic changes to your diet, movement and habits.
• A calorie deficit is important for weight loss – but it should not be extreme.
• A daily calorie deficit of 600 is enough for weight loss.
• Exercise is an amazing tool to help lose 20 kg – it boosts your metabolism, reduces stress, and burns calories.
• Consistency and self-compassion are key to your weight loss journey.

Is it possible to lose 20 kg?

Yes, losing 20 kg is possible.

While you might think you need to stick to a strict diet and exercise regime, the most effective way to lose 20 kg and keep it off is with realistic, gradual changes to food, movement and lifestyle.

You won’t reach your goal weight in a month, and you’ll need to be patient and compassionate with yourself, but you’re much more likely to lose the weight and keep it off.

How long does it take to lose 20 kilos?

To lose 20 kilos, and maintain your goal weight, you should aim to lose 0.5 to 1 kilo weekly. At this pace, it could take roughly 5 to 10 months to lose 20 kilos.

Remember to set realistic expectations and be kind to yourself – progress doesn’t have to be linear to be working.

If you’re strength training and building muscle, the number on the scales may not tell the whole story. You may find it more helpful to see how your clothes fit, how much energy you have, and improvements in measures such as blood pressure or blood glucose levels.

Why is healthy weight loss important?

Losing weight healthily means choosing a pace and approach you can actually keep up with. Very restrictive diets or punishing exercise plans often lead to burnout and weight regain.

A realistic calorie deficit, better food habits and regular movement can help you lose weight while still supporting your overall health, energy and mood.

That’s why consistency matters more than perfection.

How to lose 20 kg

1. Build healthy eating habits

If you want to lose 20 kg, you don’t need to resort to extreme dieting – in fact, those diets often lead to weight regain.

The key is building healthier eating habits over time that you can stick to long term. A simple place to start is the plate method, fill:

• Half your plate with vegetables
• A quarter with lean protein like chicken, fish or beans
• A quarter with fibre-rich carbohydrates

And while a calorie deficit is important for weight loss – this shouldn’t be extreme either. The NHS recommends aiming for a daily calorie deficit of around 600 calories for healthy weight loss.

Try our free calorie calculator to find a daily target based on your gender, height, weight and activity levels.

Try our calorie calculator

How exercise helps you lose weight:

It burns calories

The more active you are, the more calories you burn (which helps create the calorie deficit needed for weight loss). Small amounts of movement add up over time.

It boosts your metabolism

Exercise – particularly strength training – helps build muscle mass, which in turn boosts your metabolism.

Your metabolism is responsible for the calories your body burns daily, even at rest, meaning you burn more calories throughout the day if your metabolism is higher.

It improves your energy and mood

Exercise encourages the release of endorphins – the “feel-good” hormone that improves your mood and reduces stress and anxiety.

Stress can impact weight gain, so taking steps to manage it, like moving more, can help your weight loss journey. Plus, the happier you feel, the easier it is to make healthier choices in your day-to-day.

2. Set realistic goals

Successful weight loss means setting realistic and achievable goals. Losing around 0.5 to 1 kilo per week is considered healthy and realistic.

Make sure to set smaller milestone targets too, like two more home-cooked meals a week or adding a short walk into your daily routine.

Celebrate every win, no matter how small – they add up to major achievements.

How to set a weight loss goal

3. Stay committed

It makes sense that you’re eager to be at your goal weight now, and that can make the journey feel frustrating.

But weight loss is a marathon, not a sprint.

There will be times when you experience setbacks – try to be kind to yourself so you’re not discouraged. Always remind yourself why you started this journey and how important it is to improve your health.

The Oviva app helps you track your goals and keeps you motivated – with regular reminders and a clear overview of your progress so you can reach your goal.

Get started now

Frequently asked questions

Will I get loose skin if I lose 20kg?

You may notice some loose skin after losing 20kg, but it varies from person to person. There are steps you can take on your weight loss journey to prevent loose skin and tighten it after weight loss, including:

• Losing weight steadily to give your skin more time to adapt
• Building muscle through strength training
• Staying hydrated
• Eating enough protein

Loose skin after weight loss

Is 20kg a lot of weight to lose?

Losing 20kg is a significant amount of weight, and it can feel like a big goal.

For many people, this amount of weight loss may lead to meaningful health benefits, such as improvements in blood pressure, blood glucose and mobility.

That said, progress looks different for everyone. Breaking a larger goal into smaller, more manageable steps may feel less overwhelming and help you build habits that last.

Can I lose 20kg in 6 months?

It may be possible to lose 20kg in 6 months, but it depends on factors like your starting weight, health, eating habits, activity levels and whether you are using medical support.

The NHS recommends aiming to lose around 0.5 kg to 1 kg per week. Over 6 months, this could mean losing around 13 kg to 26 kg, but don’t be disheartened if progress isn’t linear – it rarely is. Some weeks may feel slower than others – that is a normal part of losing weight.